Muscle Soreness = Normal

Prophecy_Master SG

hi all recently i beginning some training to get my body up to shape, but however i am feeling the aches all over my body, from arms to stomach and legs.

some of my friend tell me that it is normal and i should continue to exercise and the aches will be gone.

while some others told me that i should rest and wait for the aches to subside before i countiune to excrecise.

so which is the correct one ?

16/f/lonely SG

The 2nd.

When the aches go away typically by the 3rd day, you'll find improvement.

Work your body to max again then.

By doing that only then are you really maxing out your muscles' potential.

Prophecy_Master SG

so i just rest and excercise when the soreness is not there anymore ? and eventually i won't be feel any soreness after my excercise?

Rednano SG

so i just rest and excercise when the soreness is not there anymore ? and eventually i won't be feel any soreness after my excercise?

http://en.wikipedia.org/wiki/Muscle_soreness

eagle SG

stretch more

and do self-myofasical release with a tennis ball

and the best recovery is to sleep

sIaN87 SG

when you excercise, your muscle will be damaged. how damaged depending on how much you train. the body will repair itself naturally, usually 1-2 days.

completely normal. best is to train one day, rest one day. or train upper body on one day, and lower on the next day. dont overdo it.

mrvictor SG

let me give you professional advice.

muscle soreness is by no means an indication of how successful your workout went. you could have achieved personal bests in your lifting yet not ache as much as a normal workout.

do not train for the pump. the pump is simply blood flowing to your muscles and making it feel larger and engorged. the pump is no indication of the success of your workout as benching 5 pound dumbbells 200+ times will also give you a pump.

anyway, on to the main crux of the issue: your muscles need at least 48 hours to recover and another 24 hours to grow. muscles grow when you are resting, not in the gym. you should limit yourself to only 3 full-body workouts a week. when you become more experienced, train 1 body part a week, meaning monday chest, triceps, wednesday, back, biceps and friday, thigh, shoulders. at least that is my schedule.

ways to relieve soreness

1) sleep at least 8 hours a day. lack of sleep reduces the growth hormones within you that can fuel muscle growth.

2) do hot-cold water bath treatment. i.e. for 1 minute, immerse yourself in a very hot shower, the next minute, switch immediately to a very cold one. repeat this 3 times, it helps professional atheletes relieve muscle ache and is more effective than Salonpas

3) take lots of protein but in moderation nevertheless

muscle soreness is definitely normal and you should listen to how your body responds to training. if you still feel sore after 3 days, train another part of the body or maybe cardio.

Prophecy_Master SG

thank you very much for the advices. it has greatly helped me :)

fatone SG

just to add, hit yourself with a sledgehammer to get rid of the pain

Short Ninja SG

When you ache all over it is because you either overtrained or you didnt do that kind of exercise for a long itme.Take it easy at the start for several weeks and once the core of your body is strong you can step up the training.